Thupi la njinga! Momwe mungayendetse bwino kuti muchepetse thupi m'masabata awiri?

Thupi la njinga! Momwe mungayendetse bwino kuti muchepetse thupi m'masabata awiri?

Bicycle yochita masewera olimbitsa thupi ndi gawo lamasewera m'nyumba zambiri zamkati. Kusandulika kukhala chopinga chovutitsa panjira yopita ku firiji kapena hanger ya zovala, ikhoza kukhala chikumbutso chowoneka bwino cha kuyesa kulephera kuwonda. Kapena ikhoza kukhala bwenzi lamphamvu. Chinthu chachikulu ndikutha kuchigwira bwino! Akatswiri amasewera, ophunzitsa gulu lamasewera olimbitsa thupi a World Class Anastasia Pakhomova ndi Stanislav Skonechny adauza Healthy Food Near Me za momwe mungakwerere njinga yosasunthika kupita ku chithunzi cha maloto anu.

 48 427 20August 11 2020

Funso loyamba: Kodi njinga yolimbitsa thupi ingakuthandizeni kuchepetsa thupi?

mphunzitsi wa netiweki yamasewera olimbitsa thupi World Class

Kuchita masewera olimbitsa thupi panjinga yoyima ndi masewera olimbitsa thupi, ndiko kuti, masewera olimbitsa thupi omwe amayang'ana pamtima. Ngati mugwiritsa ntchito katundu wotereyu moyenera, kuyang'ana pafupipafupi komanso kulimba, komanso kuyang'anitsitsa zakudya zanu, ndiye kuti yankho ndilosakayikira - inde, njinga yochita masewera olimbitsa thupi idzakuthandizani kuchepetsa thupi. Zachidziwikire, iwo omwe amaonda amapeza zotsatira zabwino kwambiri pophatikiza ma cardio ndi mitundu ina yolimbitsa thupi, koma ngati mungasankhe kuchita masewera olimbitsa thupi panjinga yoyima ndikugona pampando, simulator ndiyothandiza kwambiri!

Funso lachiwiri ndilakuti: Kodi sindidzapopa "miyendo ya wothamanga" poyendetsa mwamphamvu?

Iyi ndi nthano yodziwika, mwanjira ina yokhazikika m'malingaliro otchuka. Ndikosatheka kukulitsa minofu ya miyendo ndi chiuno cha hypertrophied volumetric mothandizidwa ndi njinga yochita masewera olimbitsa thupi. Kupanda kutero, omanga thupi amatha kuyenda, kuyiwala za ma squats olemetsa ndi ma squats.

Mutha "kupopa mipeni" ngati zolimbitsa thupi zanu sizikuphatikizidwa ndi zakudya zolimbitsa thupi. Ngati pali zakudya zambiri zamafuta ndi chakudya chosavuta pazakudya zanu, ma voliyumu adzawonjezeka osati pansi pa chiuno, ndipo sikudzakhala woyeserera yemwe ali ndi mlandu, koma kusadziletsa.

Funso lachitatu: Ndiyenera kuchita chiyani ngati ndikufuna kuchepetsa thupi panjinga yolimbitsa thupi?

  • phunzitsani m'njira yokhazikika osachepera katatu pa sabata;

  • Kupeza playlist yokhala ndi nyimbo zolimbikitsa, zolimbikitsa ndizofunikira kwambiri kuposa momwe zimamvekera!

  • khalani panjinga yochita masewera olimbitsa thupi m'mawa pamimba yopanda kanthu kapena mutatha kuphunzitsa mphamvu (zosungirako za glycogen m'thupi panthawiyi ndizochepa ndipo njira yowotcha mafuta imayamba mwachangu);

  • pedal kwa mphindi 20;

  • kuwunika kugunda, kukhalabe pa mlingo wa 65% -75% ya pazipita kugunda kwa mtima. Kuwerengera komwe mukufuna kugunda kwamtima kumachitika molingana ndi njira ya Karvonen, ndikosavuta kugwiritsa ntchito zowerengera zambiri zapaintaneti (kuti muwerengere zomwe mukulakalaka, mudzafunika zikhalidwe ziwiri - zaka za wothamanga ndi kugunda kwa mtima pa. kupuma);

  • kutsatira zakudya zabwino;

  • lembani mafupipafupi ndi nthawi ya magawo.

Funso lachinayi: Kodi ndi zolakwika ziti zomwe zimadikirira omwe ayamba kuonda panjinga yolimbitsa thupi?

mphunzitsi wa netiweki yamasewera olimbitsa thupi World Class

Zolakwa izi ndizosiyana ndendende ndi zomwe mwalangizidwa. Ngati mudumpha masewera olimbitsa thupi, yendani kwa mphindi zosakwana 20 panthawi imodzi, musalamulire kugunda kwa mtima wanu, kulola kutsika kapena kupitirira mkati mwa malo omwe mukugunda kwamtima, idyani zonse, masewero olimbitsa thupi ndi kuyiwala zotsatira zowunikira - simungatero. chepetsa thupi ndikupindula ndi thanzi lanu ... Kutopa ndi kuwerengera kowawa kwa mphindi zomwe zatsala mpaka kumapeto kwa phunziro ndizoletsedwanso: popeza muli panjinga, pitani ndikuthwanima!

Funso lachisanu: Kodi kuchita masewera olimbitsa thupi panjinga kungalowe m'malo mwa masewera ena onse?

Mukangodziyendetsa nokha ndikukwera njinga yochita masewera olimbitsa thupi, mukhoza kudalira kupambana - mudzachotsa masitolo ogulitsa mafuta ndikukwaniritsa kuchepetsa mphamvu. Komabe, simungapeze chifaniziro choyenera, komanso chifukwa mafuta adzachoka osati ku ziwalo za thupi zomwe zikuchita nawo maphunziro oyendetsa njinga. Aliyense amene anganene chilichonse, kuwonda sikungatheke, ndipo msungwana aliyense amadziwa madera ovuta omwe mafuta safuna kuchoka.

Kutengera kuchita masewera olimbitsa thupi pafupipafupi komanso kwanthawi yayitali panjinga yoyima, mutha kukwera, koma, mwachitsanzo, mpumulo wozungulira matako ndipo simudzalimbana ndi "mapiko a angelo" okhumudwitsa). "Kusema" chithunzi chokongola kwambiri ndi sitepe yotsatira mutachotsa mafuta ochulukirapo a thupi. Kukwaniritsa cholingachi kudzakuthandizani kuphatikiza maphunziro a anaerobic (mphamvu) mu masewera olimbitsa thupi ndi aerobic (mwachitsanzo, panjinga yosasunthika), ndipo, ndithudi, zakudya zolimbitsa thupi ndi zakudya zachilengedwe, zosakanizidwa pang'ono. Malingana ngati zinthu zophikidwa, maswiti, sauces, mafuta a hydrogenated, zinthu zomwe zatha, soda, mowa zimakhalabe pa menyu, mukhoza kuphunzitsa osachepera tsiku lonse - loto la thupi lokongola silingakwaniritsidwe.

Khalani okonzeka chifukwa chakuti zotsatira zake ndi nthawi yake ndizovuta kufotokozera ngakhale kwa mphunzitsi wodziwa zambiri: zidzakhala zosavuta komanso mofulumira kuti munthu achepetse thupi, ndipo kwa wina - kupeza mawonekedwe ogonana. Upangiri wabwino kwambiri womwe mungapereke muzochitika izi ndikusamalira kulimbitsa thupi osati zovuta, koma ngati moyo.

Funso lachisanu ndi chimodzi: Njinga zolimbitsa thupi ndizosiyana kwambiri! Ndi iti yomwe ili yabwino kwambiri pakuchepetsa thupi?

Mitundu yodziwika kwambiri ndi njinga ya recumbent ndi njinga yamoto yowongoka. Nthawi zambiri amagulidwa kuti azigwiritsidwa ntchito kunyumba; pali zida zotere m'malo ochitira masewera olimbitsa thupi. Mtundu uliwonse uli ndi ubwino wake ndi zovuta zake.

Zimalola wokwerayo kukhala atatsamira mmbuyo, kotero ndizoyenera makamaka kwa anthu olemera kwambiri, komanso okalamba ndi omwe akuchira opaleshoni.

ubwino:

- amakonza kumbuyo

- amakulolani kuti mukhale omasuka komanso omasuka 

kuipa:

- imatengera katundu wochepa kwambiri

- amatenga malo ambiri m'nyumba

Ndi pafupi kwambiri momwe mungathere muzomverera ndi kuchitapo kanthu kwa njinga "yeniyeni": ndi iyo mukhoza kudziwa chinyengo cha njinga, kutenga malo aliwonse, kuphatikizapo kuyimirira (zomwe zimatchedwa "njira yovina").

ubwino:

- amakulolani kugwiritsa ntchito magulu ochulukirapo a minofu (mwachitsanzo, ngati mutang'amba chiuno ndikuyang'ana kutsogolo, kusunga ma curve achilengedwe a msana, ndiye kuti kumbuyo kwa ntchafu ndi matako kudzakwezedwa kwambiri)

- amatha kupereka masewera olimbitsa thupi kwambiri

- compact 

kuipa:

- osavomerezeka kuti agwiritsidwe ntchito kosatha kwa omwe amamva ululu wammbuyo

- ali ndi mtengo wapamwamba

Mapulogalamu ambiri, "mabelu ndi mluzu" ndi zipangizo zamakono, zomwe opanga amapereka zitsanzo zamakono za njinga zochitira masewera olimbitsa thupi, angapangitse zidazo kukhala zokopa kwambiri kwa wogula, koma kwenikweni sizimakhudza zotsatira zake. Chachikulu ndichakuti oyeserera amakhala omasuka kwa inu, ndipo mutha kukwaniritsa kugunda kwamtima komwe kumafunikira ndikuphunzitsa kwa nthawi yokwanira popanda zovuta, zoopsa komanso kuvulala.

Pulogalamu yophunzitsira yozungulira milungu iwiri kuchokera ku Nastya ndi Stas

Akatswiri athu olimbitsa thupi amapempha aliyense amene akufuna kuyesa ngati n'kotheka kuchepetsa thupi pogwiritsa ntchito njinga yolimbitsa thupi kuti achite nawo kuyesera. Anastasia Pakhomova ndi Stanislav Skonechny akulonjeza: zotsatira zanu zimadalira kulemera koyambirira, koma ngati mutatsatira ndondomekoyi, ndiye kuti mu masabata awiri okha mudzawona kuti chiwerengero chanu chasintha bwino!

Nthawi yonse yoyeserera ikutsatira idyani pafupipafupi (kasanu patsiku), m'magawo ang'onoang'ono, kupanga menyu yazakudya zokhala ndi index yotsika ya glycemic ndikudya panthawi yoyenera yachilengedwe (m'mawa - mapuloteni ndi chakudya chovuta, chachiwiri - mapuloteni ndi zakudya zokhala ndi fiber). Imwani kwambiri madzi osavuta, kukumbukira kubweza kutaya madzimadzi poyenda. Musanachite masewera olimbitsa thupi panjinga yoyima, mutha kumwa amino acid yowonjezerakuyimitsa njira za catabolic mu ulusi wa minofu, ndipo pulogalamuyo "ikabwezeredwa", ndikofunikira kutenga gawo la protein ya whey mkati mwa mphindi 15 kapena idyani mazira awiri oyera (yophika kapena ngati mawonekedwe a omelet ya nthunzi). Mutha kudya mwachizolowezi patatha ola limodzi ndi theka mutakwera njinga pamalopo - pakadali pano, chakudyacho chiyenera kukhala ndi mapuloteni (nyama, nsomba, nsomba zam'nyanja), gwero lazakudya zovuta (phala lambewu zonse) ndi masamba atsopano ( wopanda wowuma). Pitani!

Muyenera kuphunzitsa m'mawa m'mimba yopanda kanthu nthawi yoperekedwa ndi makochi, kupewa kupuma:

1 tsiku - mphindi 30

2 tsiku - mphindi 33

3 tsiku - mphindi 35

4 tsiku - mphindi 35

5 tsiku - mphindi 37

6 tsiku - mphindi 40

Tsiku 7 - kupuma

8 tsiku - mphindi 43

9 tsiku - mphindi 45

10 tsiku - mphindi 45

11 tsiku - mphindi 47

12 tsiku - mphindi 50

13 tsiku - mphindi 55

14 tsiku - mphindi 55

Kodi mwaganizapo za kuyesa "Kuwonda panjinga yolimbitsa thupi"? Gawani zomwe mwapambana mu ndemanga!

Siyani Mumakonda